How to Know if You Have Unstable Blood Sugar (And Why It Matters for Hormone Health)
If you're constantly craving sugar, experiencing mood swings, or riding the energy rollercoaster, you might be dealing with unstable blood sugar levels - and it could be affecting your hormones more than you think.
As a nutritionist specialising in women’s health, I see it time and time again: when we stabilise blood sugar, we often see improvements in symptoms like PMS, PCOS-related fatigue, perimenopausal mood changes, and even weight loss resistance.
Let’s explore how to spot the signs of blood sugar imbalance - and why it matters so much for your hormones.
Common Signs Your Blood Sugar Is Unstable
You don’t need a glucose monitor to suspect blood sugar dysregulation. Some common symptoms include:
Energy crashes, especially mid-morning or mid-afternoon
Intense cravings for sugar or carbs
Mood swings or feeling “hangry”
Difficulty concentrating or feeling foggy
Waking in the night or poor sleep quality
Fatigue after meals or feeling constantly tired
Headaches or dizziness if you skip a meal
Weight gain around the middle
Shakiness or anxiety between meals
If these sound familiar, you’re not alone - and your hormones could be feeling the effects.
The Link Between Blood Sugar & Hormones
1. PCOS
Blood sugar balance is key in PCOS. Many women with PCOS struggle with insulin resistance, where the body doesn’t respond properly to insulin. This leads to more circulating insulin, which can drive up testosterone, worsen acne, disrupt ovulation, and contribute to weight gain.
Supporting blood sugar through nutrition, movement, and stress reduction is one of the most effective ways to manage PCOS symptoms naturally.
2. PMS
Blood sugar swings can make PMS worse. If your blood sugar crashes, your body produces stress hormones like cortisol and adrenaline, which can amplify irritability, anxiety, sugar cravings, and fatigue during the luteal phase. Keeping blood sugar stable can reduce the hormonal rollercoaster.
3. Perimenopause
During perimenopause, oestrogen and progesterone fluctuate - and your body becomes more sensitive to blood sugar highs and lows. Many women experience new issues with energy, weight gain, or mood during this time, and stabilising blood sugar can help regulate appetite, reduce brain fog, and improve sleep.
Tips for Balancing Blood Sugar (Naturally)
If you're looking to support your hormones and energy levels, start here:
Build blood sugar–friendly meals
Include a source of protein, healthy fat, and fibre at each meal. Think: salmon with quinoa and greens, or eggs with avocado on high-fibre, seeded toast or sourdough.Don’t skip meals
Eat every 3–5 hours to avoid dips in blood sugar, especially during busy or stressful days.Start your day with a savoury, protein-rich breakfast
This sets the tone for more stable energy and fewer cravings all day long.Cut back on refined sugar and ultra-processed carbs
Choose whole food sources of carbs—like oats, root vegetables, or berries - paired with protein or fat.Prioritise sleep and stress reduction
Poor sleep and chronic stress raise cortisol and insulin, which worsens blood sugar balance.
Want Personalised Support?
Blood sugar imbalances can fly under the radar—but they have a powerful impact on hormonal health, mood, fertility, and energy. Whether you’re navigating PCOS, PMS, or perimenopause, supporting blood sugar is one of the most important foundations to start with.
Working with a women’s health nutritionist can help you identify the root causes of your symptoms and create a plan tailored to your cycle, your lifestyle, and your goals.
Book a free introductory call today to start feeling more balanced, energised, and in control of your hormones again. I’d love to support you.
Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.
